29-Nov WOD

1k Row

3 Rounds of –

10x Band Dislocates

10x Band Pullaparts

10x Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

4x8 70kg Deadlift

5 Rounds of -

5x Leg Press (108kg)

5x Leg Curl (50kg)

5 Rounds of -

8x 15kg PB Squat

8x 30kg Leg Ext

8x Dip

Arm finisher….

1k Row

28-Nov WOD

1k Row

3 Rounds of –

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

WOD 1:

4 Rounds of -

10x Flat Bench Press 65kg

10x Single arm Row 22.5kg

10x Hammer Curls 10kg

WOD 2:

3 Rounds of -

10x DB Bench Press 30g

10x BB Curl 25kg

10x DP Pullover 22.5kg

WOD 3:

4 Rounds of - 12/10/8/6

PU

65kg Lat Pulldown

Bicep Curls 10kg

Leg finisher....

1k Row

25-Nov WOD

500m Row

3 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

SWOD:

Bench

Power 5x5 (90kg)

Wide 3x8 (80kg)

Incline DB Bench 3x8 (15kgs)

BO Row 3x5 (57.5kg)

BO DB Row 3x6/6 (37.5kg)

BC 3x6 (22.5kg)

HC 3x6 (22.5kg)

RC 3x6 (27.5kg)

4x Rounds of -

6x BB Drag Curl (30kg)

6x Rope Pull down (30kg)

Tri Ext 4x8/8 10kg

Leg Finisher

24-Nov WOD

1k Row

3 Rounds of –

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

WOD1 -

4 Rounds of

10x Seated  DB Press 15kg

10x BB Upright Row 30kg

WOD2 -

4 Rounds of

10x BB Press 32.5kg

10x BO Lat Raise 6kg

WOD3 -

3 Rounds 15/12/10

Cable Upright Row 17.5kg

Lat Raise 6kg

Cable Frontal Raise 7.5kg

Leg finisher….

1k Row

22-Nov WOD

1k Row

3 Rounds of –

10x Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

4x10 60kg Deadlift

5 Rounds of -

5x Leg Press (108kg)

5x Leg Curl (50kg)

5 Rounds of -

10x Squat

10x Dip

10x 30kg Leg Ext

Stretch

21-Nov WOD

1k Row

3 Rounds of –

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

WOD 1:

4 Rounds of -

10x Flat Bench Press 65kg

10x Single arm Row 20kg

10x Hammer Curls 10kg

WOD 2:

3 Rounds of -

10x DB Bench Press 30g

10x BB Curl 25kg

10x DP Pullover 22.5kg

WOD 3:

4 Rounds of - 12/10/8/6

PU

65kg Lat Pulldown

Bicep Curls 10kg

Leg finisher....